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160428

28
Apr

160428

CrossFit Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

21-15-9 reps for time of:

225/155 deadlifts

Overhead walking-lunge steps

Burpees, jumping over the barbell

Use a pair of 50/30 lb. dumbbells or 53/35 lb kettlebells for the overhead lunges.

Metcon

Metcon (Time)

B-Fit

2 RDS

50/30 cal assault bike

30 pull-ups

*rest 3 min*

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